> ## Content Index > Fetch the complete content index at: https://www.foodconsumer.org/llms.txt > Use this file to discover other available public pages before exploring further. # Vegan diet provides many health benefits - URL: https://www.foodconsumer.org/vegan_diet_1228110832/ - Published: 2011-12-28T09:30:00.000Z - Updated: 2026-09-22T15:44:24.000Z - Description: Dietitian Vandana Sheth tells HealthDay that well-planned vegan diets are nutritionally adequate and suit every life stage, including childhood, pregnancy and athletics. Research ties vegetarian and vegan eating to lower cholesterol and blood pressure and less heart disease and diabetes. - Author: Food Consumer - Tags: Diet, Nutrition, Vegan Diet, #vivvo-import By Maria Cendejas Vegan diets are considered by some people to be very extreme, its a strict way of eating that exists on the radical fringes of vegetarianism, acorrding to Health Day News. Today the number of people who are giving vegan diets a second look is growing, and nutritionists now believe that a well-thought-out vegan eating plan could be the most healthy way to live for most people. "Properly planned vegan diets are healthy, nutritionally adequate and may provide health benefits in the prevention and treatment of many diseases," said Vandana Sheth, a registered dietitian and nutrition educator in Rancho Palos Verdes, Calif., and a spokeswoman for the American Dietetic Association. Vegan diets are plant-based foods and they don't eat any animal products. Items like milk, cheese, and eggs are allowed in some forms of vegetarian diets. Research found that the people who follow a vegetarian or vegan lifestyle enjoy a number of health benefits. These include: \-Lower cholesterol levels. \-Lower blood pressure. \-A healthier body mass index. \-Decreased risk for heart disease. \-Decreased risk for cancer. \-Better control and prevention of diabetes. "They don't have to worry about cholesterol its only found in animal products, and as you would expect vegan diets are much higher in fiber." Sheth said. Sheth also added that researchers had found vegan diets to be appropriate for people at all stages of the life cycle (even for the people at crucial stages, such as growing children, pregnant or lactating women, and highly active athletes.) One criticism of a vegan diet has been is that people miss out on many required nutrients that are in rich supply in animal products. Nutritionists say that it's no longer a concern, although people in a vegan lifestyle do need to pay careful attention to their supply of certain nutrients. Vegans don't need to worry about protein, even though plants are not the best sources because their proteins do not break down into the full range of amino acids that the human body requires for healthy functioning. "It's true that most plant foods don't contain all the essential amino acids needed by our bodies, while animal proteins do, but a grain plus a bean makes a complete protein. As long as you're getting a variety of those, you are fine and they don't need to be consumed at the same time."said Andrea Giancoli, a registered dietitian in Los Angeles and a spokeswoman for the American Dietetic Association. Sheth and Giancoli also stated that certain vegan "super foods" like quinoa and soy products have been found to contain proteins that break down all the essential amino acids. "It is absolutely possible to get enough protein from beans, lentils, tofu, soy products and other plant sources like seeds and nuts. "As long as you're getting a varied amount throughout the day, your body can mix it up and get what it needs." Sheth said. According to Sheth and Giancoli, the nutrients that vegans have to keep careful track of in their diets include: - vitamin B12 (a key nutrient in cell metabolism, nerve function,and blood production) \-calcium (which is needed for healthy bones). Animal products are rich in vitamin B12, and dairy products contain loads of calcium. Fortified dairy(soy and rice milk) and cereals are great substitutes for vegans to get B12 and calcium. "You need to be a smart consumer and read labels to make sure you're buying products that are fortified. Dark green leafy vegetables like broccoli, collard greens or kale also are good sources of calcium." Giancoli said. Vegans also have to make sure they get enough iron, which is essential in the creation of hemoglobin (the protein in red blood cells that delivers oxygen to cells and tissues throughout the body.) "Keep in mind that our bodies are able to absorb more iron from food if the meal is also rich in vitamin C. If you're having spinach, you might have tomatoes or a citrus dressing with it to increase absorption." Sheth said. Cooked soybeans, roasted pumpkin and squash seed kernels, roasted, White beans, blackstrap molasses and lentils contain high levels of iron. Long-chain omega-3 fatty acids is the greatest nutritional challenge for vegans. It appears in large amounts only in fatty fish such as salmon, but it's a big no for vegans. Omega-3 fatty acids are also found in canola oil and walnut oil. These omega-3 fatty acids are not exactly the same as those found in fatty fish, but can be used in human body. "There's some concern that vegans may be missing out. Finally, vegans need to keep in mind that it's just as easy for them to indulge in an unhealthy diet as it is for omnivores."Sheth said. She advises her vegan clients to follow the federal government's "My Plate" guidelines for eating, the same as everyone else should. "You're basically just replacing the protein source. Otherwise it's the same meal." Sheth said. Photo credit: wikipedia